Hello fellow athletes!
Ive been messing around with a few splits and programs through my 2 years of constant training. And now i tried to build up a program my self.
After researching a lot about how strength is build and how hypertrophy works, I tried researching on building both on same time in the same program. None of the programs i've seen seems to appeal to me, so i build up my own:
My program is based on a 8 day cycle, where i tried to hit the muscle groups every fifth day. I've been doing this for a while (2 months) and I feel stronger and look bigger than any other split i tried + my nutrition was alright = tracking my macros. A lot of veggies and meat, less carbs (Carb back loading inspired diet).
Hypertrophy days pauses: Max 45 second pauses
Strength day pauses: Depends, because i'm going for RM and PR
Day 1: hypertrophy chest, shoulders, triceps (4 sets 6-8 reps every exercise)
Incline barbell press 20degree
Incline dumbell press 30degree superset incline flyse
High incline barbell shoulder press (around 70-80 degrees not sure)
Any triceps exercise
Day 2: hypertrophy back, biceps (4 sets 8-10 reps)
Weighted thumbless pullups
Bent over row
Rackpulls superset barbell shrugs
Facepulls superset Bent over raises
Any biceps exercise
Day 3: Hypertrophy legday
20 rep Breathing squats
Barbell lunges superset with strict SL deadlifts
Day 4: off/some kind of cardio - hiit
Day 5 Strength chest 'n' shoulders
Bench press: Starts from 5rm building up to 1rm
Overhead press: Starts from 5rm building up to 1rm
plyometric exercises related to musclegroups.
Day 6: Strength legs 'n' back
Squat: Starts from 5rm building up to 1rm
Deadlifts: Starts from 5rm building up to 1rm
Bent over row or heavy fucking weighted dips (haha): starts from 5rm building up to 1 rm.
Plyometric exercises related to musclegroups (muscles up, explosive pull ups, box jumps and so on)
Day 7 : Depends on my body and how it feels so its either a rest day or a explosive workout day.
Explosive workouts would include workouts where the whole body is in play.
pushing slides with weight on and carrying a heavy ass ball (elliot hulse type of shit if you know the guy I dont really know what it is called).
American football/Rugby strength workouts etc. etc.
Day 8: Rest day
Cycle repeats after this rest day
So the question is: Why did i even write all this bullshit? - Well I hope someone here with a lot knowledge could give me some feedback or some adjustments to make this program better or tell me if this kind of training system should be trashed right away.
Looking forward to some great inputs
PS: This is my first topic here on T-Nation so bear with me if I violate any ancient and sacred forum rules. (haha)